Ben’s Training Log

[Ben0090]

Back to logging
Bulking my way up after being light for too long
Getting strongerer
Getting hencherer

My training week looks like this for the time being...
I’ll not get into specific rpe prescriptions in this post but you’ll see what im going for each time i log a session

Monday
Comp Squat - top single & 4’s
Comp Bench - top single & 4’s
Chins & Biceps

Tuesday
Comp Deadlift - top single & 4’s
Overhead Press - 6’s
Rows & Hammies

Thursday
Beltless Pause Squat - 6’s
Close Grip Bench - 6’s
Chins & Laterals

Friday
Beltless Stiff Leg Deadlift - 6’s
Seated Overhead Press - 8’s
Rows & Triceps

Aiming to hit at least 3700kcals every day, going over that by a bit if and when appetite allows
I’ll check in with weekly bodyweight average and calories throughout the log

[Ben0090]

Monday 7th October
Day 1

Face Pulls
15kg x 30
20kg x 20
20kg x 15

Comp Squat
20kg x 10
50kg x 5
70kg x 3
90kg x 2
100kg x 1
105kg x 1 @7
108kg x 1 @8
90kg x 4 @6
92kg x 4 @7
94kg x 4 @8
90kg x 4 @7
90kg x 4 @7

Comp Bench
20kg x 10
40kg x 5
50kg x 3
60kg x 2
70kg x 1
77kg x 1
80kg x 1 @7
82kg x 0 @see below
67kg x 4 @6
69kg x 4 @7.5
70kg x 4 @8.5
66kg x 4 @7
66kg x 4 @7
66kg x 4 @7

Neutral Grip Chinups
Bw x 11 @8
Bw x 10 @8
Bw x 9 @8

Ez Bar Curls Myo
30kg x 13
30kg x 4
30kg x 4
30kg x 4
30kg x 4
30kg x 4

Misgrooved my bench top single, pushed back towards the rack but didnt flare properly at the same time, bailed... strength is there for 82kg @rpe8, just an error

Deads and press tomorrow, looking forward to it

[Ben0090]

Tuesday 8th October
Day 2

Face Pulls
15kg x 30
20kg x 20
20kg x 20

Comp Deadlift
60kg x 5
80kg x 3
100kg x 2
120kg x 1
130kg x 1
135kg x 1
140kg x 1 @8
120kg x 4 @7
124kg x 4 @8
128kg x 3 @8
117kg x 4 @7
117kg x 4 @7.5

Overhead Press[/B]
42kg x 6 @6
43kg x 6 @7
44kg x 6 @8
41kg x 6 @7
41kg x 6 @7
41kg x 6 @7.5

Seated Machine Rows
80kg x 13 @8
80kg x 12 @8.5
80kg x 11 @8.5
80kg x 10 @9

Hamstring Curls Myo
45kg x 14
45kg x 4
45kg x 4
45kg x 4
45kg x 4
45kg x 3

Messed up loading a bit on the deadlift. Will use slightly less warmup sets going forward, and be a bit more conservative on the load selection for backoffs

Strict press went very well

Last 2 days calories have been 4056 and 3963

[daawhitty]

Doing the program, hitting PR’s. Yeah man..! 🤗